Recipes View the newest recipes

Banana Oatmeal Pancakes

A delicious alternative to traditional pancakes. This recipe is a great way to use bananas whose peels have started to brown; the riper the banana, the easier to mash and the more flavor they will give the pancakes! Top with peanut butter or chopped nuts if desired. Serves 2 Serving Size: 3 pancakes Prep time:… Read more »

Cabbage, Pasta and Pepper

Splurge on the cheese for this dish, the economy of the main ingredients (pasta and cabbage), allow for purchasing a really good cheese and still staying within budget. Any aged white cheese (e.g., parmesan, cheddar, provolone, manchego) will do. Serves 4 Serving Size: 1½ cups Prep Time: 15 minutes Cook Time: 30 minutes Total Time: 45… Read more »

Kale and Napa Cabbage Slaw with Chicken or Salmon

  Napa cabbage is a great variety to use in cooked and raw dishes. The combination of kale and Napa cabbage is colorful and delicious. This slaw is great as a bed for grilled chicken or grilled salmon. If you use grilled chicken, toss the chicken in lemon zest and some taco seasoning before grilling.… Read more »

Rosemary Chili Almonds

This is an easy way to add extra flavor to your daily snack. Change it up by choosing a different type of nut or herb combination. Tip: Make a large batch with your favorite nuts and herbs for a great grab-and-go snack throughout the week. Serves 8 Serving Size: ¼ cup Prep Time: 5 minutes… Read more »

Vegetable Omelet

The traditional Mediterranean way of eating includes lots of vegetables. Breakfast is the hardest meal for many to get any vegetables. Adding veggies to an omelet is one way to get at least some at the morning meal. You can cook a bag of spinach and chopped vegetables at the beginning of each week to… Read more »

Cucumber Citrus Water

Great for warm summer days, alongside a meal, or on a special occasion. Serve in a clear pitcher during a gathering with friends and family to show the vibrant colors of the fruit infused water. Helpful Tip: The longer you let this beverage chill in the fridge, the more flavor it will have. Serves 8… Read more »

Whole Wheat Couscous Salad

This dish is a real crowd pleaser. The nutty couscous pairs well with the sweet dried fruits. It makes a great side dish. You can also add chicken or garbanzo beans to up the protein and make it a main dish. Serves 8 Serving Size: ½ cup as side dish, ¾ cup as main dish… Read more »

Black Bean Burrito

Try this recipe for a quick and easy entree. It takes only a few minutes to assemble if you have the ingredients in stock. Serves 1 Serving Size: 1 burrito Prep Time: 10 minutes Cook Time: 10-12 seconds Total Time: 10 minutes Ingredients: 1 (8-inch) 100% whole-wheat tortilla ½ cup mixed salad greens ¾ cup… Read more »

Spicy Garlic Rice

This recipe is a great way to use leftover rice. The long-grain brown basmati rice can be substituted with regular brown rice. Garnish with cilantro or scallions for extra flavor. Serves 2 Serving Size: ½ cup Prep Time: 5 minutes Cook Time: 5-7 minutes Total Time: 10-12 minutes Ingredients: 2 teaspoons olive oil 3 garlic… Read more »

Ginger Curry Mashed Carrots

This is a versatile side dish. You can use it as a base for grilled fish, and it also goes great with lentils. You can even thin it with water to make a soup. You will be hooked the first time you make it. It keeps for several days in the refrigerator and freezes well.… Read more »

Lentil Sliders

This recipe makes fun small burgers (sliders) or you can make regular size patties. They are great on toasted whole grain buns with lettuce and tomato. You can also serve them with tomato sauce. The recipe calls for brown lentils but other varieties would be good as well. Serves 7 Serving Size: 2 sliders Prep… Read more »

Basil, Shrimp and Tomato Pasta with Feta

This dish is very versatile and can be made with any vegetables or proteins that you have on hand. The fresh basil and feta are the superstars in this dish. Serves 6 Serving Size: ¾ cup Prep Time: 20 minutes Cook Time: 20 minutes Total Time: 40 minutes Ingredients: 1 pound whole-wheat penne pasta 2… Read more »

Honey Citrus Chicken Drumsticks

Remove the skin from the drumsticks for a healthy and delicious finger food – for kids and adults. Serves 6 Serving Size: 1 drumstick Prep Time: 20 minutes Cool Time: 20 minutes Cook Time: 20 minutes Total Time: 1 hour Ingredients: Zest from one orange Juice from one orange (approximately ⅓ cup) Zest from one lemon ¼ cup honey Pinch salt Pinch pepper ¼ cup olive oil 1 teaspoon fresh thyme 6 skinless chicken drumsticks with bone–in Directions: Preheat oven to 375º… Read more »

Mango, Black Bean, and Quinoa Salad

This is a perfect dish for a summer picnic or potluck. Super easy, quick, and delicious.   Serves 6 Serving Size: ¾ cup Prep Time: 20 minutes Total Time: 20 minutes Ingredients: 1½ cups chopped, peeled ripe mango 1 (15-ounce) can no-salt added black beans, rinsed and drained ½ cup cooked quinoa 1 cup thinly… Read more »

Chili Lime Vinaigrette

This dressing is from our Chili Lime Salad with Grapefruit, Mango and Pineapple recipe. However, it can be paired with any salad to make it tangy and delicious. Try it with your favorite salad. Serves 8 Serving Size: 2 tablespoons Prep Time: 5 minutes Total Time: 5 minutes Ingredients: 6 tablespoons vegetable oil (canola, grapeseed,… Read more »

Summer Green Bean Salad

This is one of the best salads to make when the corn is really fresh. The easiest way to cook the corn is in the microwave. Cut off one end, microwave for 4 minutes, remove with hot pad – shake the corn out of the husk. (Tip: All of the silks should remain in the… Read more »

Chicken and Vegetable Fried Rice

This one-pot meal is a great way to use leftover rice and/or chicken. You can use egg or shrimp instead of the chicken. The type of vegetables can vary depending on what you have on hand. You just need 2 cups of vegetables in total. A good combination is mushroom, peas, carrots, cabbage, and green onion. … Read more »

Fruit Smoothie

The ingredients in this recipe can be varied according to taste and availability. Kale can be substituted for spinach, and any other fruits can be used as well. Using some frozen fruits will help make a cold, refreshing smoothie. Adjust amount of milk to make it thicker or thinner based upon taste preference. Serves 3… Read more »

Fruit Chaat

This is an Indian-style sweet and savory snack that is super easy to prepare. You can vary the fruits to your liking and what’s readily available.   Serves 6 Serving Size: ¾ cup Prep Time: 20 minutes Total Time: 20 minutes Ingredients: 2 medium bananas, peeled and sliced 1 medium apple, chopped into small pieces… Read more »

Peanut Butter and Apple Slices Sandwich

Is peanut butter and jelly a staple at your house? Try this simple twist on an old favorite to ditch the extra sugar, boost the crunch factor, and amp up the nutritional benefits. Serves 1 Serving Size: 1 sandwich Prep Time: 4 minutes Total Time: 4 minutes Ingredients: 2 slices 100% whole-wheat bread 2 tablespoons… Read more »

Citrus Salad Dressing

This dressing is from our Brown Rice Salad recipe. However, it can be paired with any salad. Serves 6 Serving Size: 2 tablespoons Prep Time: 5 minutes Total Time: 5 minutes Ingredients: Juice from 3 limes or lemons 6 tablespoons olive oil Salt and pepper to taste Directions: Combine juice, olive oil and salt and… Read more »

Turkey and Bean Taco Salad

This recipe will soon be one of your family’s favorites because it is easy to make and big on flavor! Leave out the ground turkey for a vegetarian friendly meal. Serves 4 Serving Size: ¼ recipe Prep Time: 10 minutes Cook Time: 15-20 minutes Total Time: 25-30 minutes Ingredients: Bean Topping: 1 tablespoon olive oil… Read more »

Curry Quinoa Salad

This is a great side dish or can be a main dish if added to a large vegetable salad. Serves 4 as a side dish, 2 as a main dish Serving Size: ¾ cup Prep Time: 15 minutes Cook Time: 15 minutes (for quinoa) Total Time: 30 minutes (less if using already prepared quinoa) Ingredients:… Read more »

Rosemary Chili Walnuts

This is an easy way to add extra flavor to your daily snack. Change it up by choosing a different type of nut or herb combination. Tip: Make a large batch with your favorite nuts and herbs for a great grab-and-go snack throughout the week. Serves 8 Serving Size: ¼ cup Prep Time: 5 minutes… Read more »

Coconut Crunch Stuffed Prunes

Don’t let the word prune scare you away from this recipe. These little bite-sized treats are delicious. They are easy to make and look pretty impressive as well. They’re the perfect blend of sweetness and crunch. Serves 5 Serving Size: 5 prunes Prep Time: 20 minutes Cook Time: 10 minutes Cool Time: 1 hour    … Read more »

Homemade Taco Seasoning

The taco seasoning you buy in the pouches at the grocery store can be high in salt and low in flavor. Make a batch of this seasoning and keep it in your freezer. You can use it for tacos, bean burgers, beans and rice, and whatever else you want to give Mexican flavor. It calls… Read more »

Med Meringues

Meringue cookies are usually just egg whites, flavoring and sugar. These unbelievably delicious Med Meringues use the technique of beaten egg whites combined with nuts and seeds for a meringue with med influence, healthy fat, and low sugar. You can use any combination of nuts and seeds. If you have small or medium eggs, use an… Read more »

Spicy Roasted Cauliflower

This recipe is for cauliflower, however, you can use this for any vegetable. It calls for ground spices; however, if you have a spice grinder, it is extra tasty to grind the spices from whole spices. Either way, you will love this easy recipe. The roasted vegetables are great hot or cold in salads. Serves… Read more »

Spicy Vegetable Tacos

The best vegetable tacos ever! Adjust the chipotle chilies to your “heat” taste. Freeze the leftover chilies, 2-3 each in small plastic bags, for the next time you make this recipe. Serves 8 Serving Size: 2 tacos Prep Time: 40 minutes Marinate Time: 30-60 minutes Cook Time: 20 minutes Total Time: 1 hour 30 minutes-… Read more »

Whole Wheat Pasta with Beans and Greens

This is a great way to serve pasta with lots of vegetables and beans. The whole-wheat pasta is a nice taste compliment to the beans. Using a prepared sauce makes this recipe quick – if you prefer to make your own, that is fine too. The red pasta sauces that you can find in the… Read more »

Ginger Carrot Eggs

This makes a great side dish and can also be used as a filling for tacos. The ginger garlic paste can be substituted with freshly grated ginger and finely chopped garlic.  Serves 2 Serving Size: ½ cup Prep Time: 10 minutes Cook Time: 15 minutes Total Time: 25 minutes  Ingredients: 2 teaspoons olive oil 2… Read more »

Roasted Brussels Sprouts

This is an amazing vegetarian side dish. Feel free to add a small amount of turkey bacon for added flavor if you wish. Serves 4 Serving Size: ¾ cup Prep Time: 15 minutes Cook Time: 20-30 minutes Total Time: 35-45 minutes Ingredients: 1 pound (approximately 4 cups) Brussels sprouts 4 tablespoons olive oil 2 tablespoons… Read more »

Salmon Chowder

Any mix of rice will work in this recipe, however wild rice adds a nice bit of color. Serves 4 Serving Size: 1 cup Prep Time: 15 minutes Cook Time: 20 minutes Total Time: 35 minutes Ingredients: 2 tablespoons olive oil 1 cup finely chopped onion ½ cup chopped carrot ⅓ cup chopped celery ½… Read more »

Sherry Dijon Vinaigrette

This dressing is from our Summer Green Bean Salad recipe. However, it can be paired with any salad. The sherry vinegar gives a depth of flavor that is unique. Serves 8 Serving Size: 2 tablespoons Prep Time: 5 minutes Total Time: 5 minutes Ingredients: 9 tablespoons sherry vinegar 3 teaspoons Dijon mustard 12 tablespoons (¾… Read more »

Burrito Bowl

This dish has everything you love about a burrito. Use this formula (rice + beans + salsa + slaw) to create your favorite ethnic food bowl. Serves 4 Serving Size: 1½ cups Prep Time: 15 minutes Cook Time: 10-15 minutes Total Time: 25-30 minutes Ingredients: 2 cups cooked brown rice 3 tablespoons olive oil, divided… Read more »

Whole Wheat Pasta with Pesto and Vegetables

This pasta is a great way to incorporate a variety of vegetables into one quick and simple meal that your friends and family will love. You can substitute any of the vegetables listed for ones that are in season and readily available. Serves 8 Serving Size: 2½ cups Prep Time: 15 minutes Cook Time: 15… Read more »

Lunch Salad

This is called lunch salad because, yes, you guessed it, it makes a great lunch. Instead of taking tuna, egg, or chicken salad for lunch, which contain mostly meat, you can make this quick lunch salad that incorporates so many more vegetables and grains, and is as satisfying as it is good for you. There… Read more »

Pizza with a Cauliflower Crust

You need to try this cauliflower crust, even if you are not a fan of cauliflower. You won’t believe how good it is! The key is to remove as much water from the cauliflower as possible and to pile on the vegetables. Make this recipe your own by substituting the vegetables in the recipe for… Read more »

Green Beans with Lemon Zest

The first time I had this dish I thought it was one of the best ways to make fresh green beans then and still do. The brightness of the lemon zest is delicious. Below the recipe I will give you several versions that I use throughout the year. Serves 4 Serving Size: ¾ cup Prep… Read more »

Quinoa Strawberry Salad

Quinoa is a popular whole grain thanks to its quick cooking time, high protein content, and nutty taste. The quinoa really soaks up the dressing in this recipe. Wait to dress the salad until right before serving. Serves 4 Serving Size: 1 cup Prep Time: 15 minutes Cook Time: 20 minutes Total Time: 35 minutes… Read more »

Ginger Flavored Green Tea

Green tea is an excellent source of antioxidants. The ginger adds a refreshing twist to the usual green tea. Use of sugar is optional. Serves 2 Serving Size: 1¾ cups Prep Time: 2 minutes Cook Time: 5 minutes Total Time: 7 minutes Ingredients: 2½ cups of water 1 teaspoon grated ginger Sugar (optional) 2 bags… Read more »

Cumin Vinaigrette

This dressing is from our Lentils with Cumin Vinaigrette recipe and our Lentil and Beet Salad recipe. However, it can be paired with any salad. Try it with your favorite salad for a delicious new taste! Serves 12 Serving size 2 tablespoons Prep Time: 5 minutes Total Time: 5 minutes Ingredients: 3 large shallots, finely chopped ¾ cup… Read more »

Black Bean Salsa

This salsa is great on a salad, as a dip, or with your favorite taco. Vary the ingredients as you like for your taste. If you like it spicy, you can add jalapeno or other chili peppers. You can add different spices to your taste, such as cumin or coriander. Serves 6 Serving Size: 1… Read more »

Mushroom Beef Burgers

The Mediterranean way of eating contains very limited amounts of red meat. One way to decrease consumption of red meat is to add vegetables so that you are consuming less. This recipe introduces lots of mushrooms (a 1 to 1 ratio to meat) for a flavorful but lighter burger. Using a food processor will speed… Read more »

Cucumber Olive Oil Sea Salt Yogurt

If you are tired of sweet yogurt, this recipe is for you. You can use kosher salt but flake salt, such as Maldon, is better. It may sound strange but the tiny kick of salt makes this dish. If you are taking this for lunch, put the salt in a baggie and add just before… Read more »

Avocado Toast

This is a great breakfast or lunch. Healthy fat helps keeps your hunger in check throughout the day. Serves 1 Serving Size: 2 pieces Prep Time: 5 minutes Cook Time: 3-4 minutes Total Time: 8-9 minutes Ingredients: 2 slices of whole-wheat bread ½ avocado, sliced thin Pinch salt 1 teaspoon olive oil Directions: Toast the… Read more »

Caesar Dressing

This dressing is from our Brussels Sprouts Caesar recipe. However, it can be paired with any salad.The dressing is a safe (no raw egg yolks) alternative to traditional Caesar dressing. The anchovies are optional but really add a depth of flavor if you are game. You can chop them super fine so you don’t even… Read more »

Mushroom Almond Burger

These are some of the best veggie burgers ever! The small amount of sharp cheese and the umami from the mushrooms give them a great flavor. When forming the patties, use your hands and place them directly in the hot pan. They are hard to move around prior to cooking and don’t make firm patties.… Read more »

Balsamic Dijon Vinaigrette

This dressing is from our Quinoa Strawberry Salad recipe. However, this classic dressing can be paired with many different salads. Serves 8 Serving Size: 2 tablespoons Prep Time: 5 minutes Total Time: 5 minutes Ingredients: 6 tablespoons balsamic vinegar 1 tablespoon Dijon mustard 6 tablespoons olive oil Salt and fresh ground pepper to taste Directions:… Read more »

Lentil and Beet Salad

This is an interesting main-dish salad that, thanks to canned beets, is really quick. It is a great use for leftover lentils, you could even use other beans. You can use any salad green, however, arugula, gives a nice spice to the salad. The cumin vinaigrette is great with other salads as well or just as a… Read more »

Quinoa Pinto Bean Burger

No need to buy veggie burgers when you can make these at home with great ingredients. You can use the seasonings suggested or experiment with others based on your favorite flavors. These are great made ahead and cooked to order. They can be served in a bun like a traditional burger, crumbled in a pita,… Read more »

Fish Tacos with Avocado-Mango Salsa

These fish tacos are so light and fresh, they will even turn the heads of the fish taco haters. Any white fish (e.g., pollock, catfish, grouper, haddock, halibut, rockfish, striped bass, or swordfish) can be substituted for the mahi mahi, so look for what is on sale. The star of this dish is definitely the… Read more »

Cucumber Avocado Salad

This simple salad is really delicious. The process of hand mixing and slightly macerating (slightly crushing) the avocados makes it a bit creamy. You can alter this recipe and use different vinegars based on your taste. Serves 4 Serving Size: 1 cup Prep Time: 15 minutes Chill Time: 1 hour Total Time: 1 hour 15… Read more »

Strawberry Mint Water

Great for warm summer days, alongside a meal, or on a special occasion. Serve in a clear pitcher during a gathering with friends and family to show the vibrant colors of the fruit infused water. Helpful tip: The longer you let this beverage chill in the fridge, the more flavor it will have. Serves 8… Read more »

Warm Citrus Spinach Salad with Scallops

Scallops are delicious, but can be quite expensive. Consider this a special-occasion salad if you stick with the scallops. For an everyday salad, consider replacing the scallops with shrimp or fish. Serves 4 Serving Size: 4 cooked scallops, 2 cups of salad Prep Time: 15 minutes Cook Time: 10 minutes Total Time: 25 minutes Ingredients:… Read more »

Cranberry Lime Soda

Great for warm summer days or alongside a meal. Enjoy as a refreshing alternative to soda. Serves 1 Serving Size: 1 cup (8 ounces) Prep Time: 5 minutes Total Time: 5 minutes Ingredients: ⅓ cup cranberry juice ⅔ cup club soda 1 lime slice Directions: Combine cranberry juice and club soda. Splash with lime. Nutrition… Read more »

Sofrito

Sofrito is a sauce that is used as a base for many Mediterranean dishes, including soups and sauces.  It is a flavorful condiment over chicken, fish, and vegetables. For fans of spicy foods, substitute some or all of the bell peppers in the recipe for hotter peppers. Serves 20 Serving Size: 5 tablespoons Prep Time:… Read more »

Microwave Baked Apples

This is a super easy and super delicious dessert or snack. Any apple will work but firm apples such as Fuji, Gala, or Braeburn work best. You can change it up with different spices to suit your tastes. Serves 2 Serving Size: 1 apple Prep Time: 5 minutes Cook Time: 4 minutes Cool Time: 2… Read more »

Chili Lime Salad with Grapefruit, Mango, and Pineapple

This recipe calls for grapefruit, mango, and pineapple, but you can use most any combination of fruit. Serves 6 Serving Size: 1¼ cups Prep Time: 20 minutes Total Time: 20 minutes Ingredients: Salad: 2 grapefruit, cut into sections 2 mangos, chopped ½ pineapple, chopped (can use canned – discard juice) Dressing: 2 tablespoons vegetable oil… Read more »

Lunch Wrap

This is a quick and easy lunch option. It takes only a few minutes to assemble if you have the ingredients in stock. Serves 1 Serving Size: 1 wrap Prep Time: 10 minutes Cook Time: 10-12 seconds Total Time: 10 minutes Ingredients: 1 (8-inch) 100% whole-wheat tortilla 1 tablespoon basil pesto ½ cup mixed greens… Read more »

Brussels Sprouts Caesar

Brussels Sprouts mania is in full force. The vegetable of the minute is delicious roasted (see roasted Brussels Sprouts recipe on this site) and also adds a twist to an old favorite, Caesar Salad. If you like the Brussels Sprouts more tender, you can cook them in a little water first then sauté them in… Read more »

Mediterranean Tuna Salad

Amp up your traditional tuna salad with this delicious recipe. Full of vegetables and flavor, it makes a delectable meal any time of day that the whole family will love. Enjoy it as a sandwich, on top of greens, or alongside our Super Tomato Soup and Olive Oil Toast. If serving as a sandwich, use… Read more »

Sauteed Squash and Onions

I grew up eating squash and onions. It was a summer favorite of our family. I converted the bacon grease version my mom made to the Med Way by using olive oil. I use both zucchini and yellow squash but you can use just one variety if you like. This recipe calls for green onions,… Read more »

Kachumber Salad with Peanuts

This recipe has an Indian name, Kachumber, that means chopped; however, my dear Indian friend says it is not Indian at all. It is, however, delicious. Serves 8 Serving size: ¾ cup Prep Time: 20 minutes Total time: 20 minutes Ingredients: 2 large tomatoes, chopped 1 large English cucumber, chopped 1 jalapeno pepper, minced 1… Read more »

Lentils with Cumin Vinaigrette

Lentils are a quick alternative to dried beans. No soaking required and cook in a very short time. Delicious on their own, added to salads or soups, or as a base for fish or chicken. This recipe uses a delicious cumin vinaigrette to make a delicious side or main dish. I prefer to use brown… Read more »

Oatmeal with Fruit and Nuts

This recipe calls for steel-cut oats, but can also be made with rolled oats which have a quicker cooking time (about 5 minutes). If using steel-cut oats, save time by making a large batch on Sunday and keeping the leftovers in the fridge to reheat small batches throughout the week. This will give you a… Read more »

Banana Granita with Blueberries

This frozen treat makes a simple and refreshing dessert similar to ice cream. We’ve topped our recipe with frozen blueberries, but any fresh or frozen fruit would make a great topping. A sprinkling of your favorite nuts or seeds would also be a great addition. Put peeled and quartered bananas in a freezer bag and keep… Read more »

Chili Powder Vinaigrette

This dressing is from our Mexican Salad recipe. However, it can be paired with any salad. Try it with your favorite salad for a delicious new taste! Serves 12 Serving Size: 2 tablespoons Prep Time: 5 minutes Total Time: 5 minutes Ingredients: ¾ cup olive oil 6 tablespoons white vinegar 1 teaspoon sugar 1 teaspoon… Read more »

Simple Stir Fry

Everyone should have a go-to stir fry recipe. This is a basic recipe that you can vary based on availability of seasonal vegetables. The fresh grated ginger gives it a wonderful Asian flavor. If you like spice, you can add some Asian chili sauce, which can be found in most grocery stores (also called sambal… Read more »

Brown Rice Salad

This is an example of a recipe that can be made literally hundreds of ways. Add one or two vegetables, one or two fruits, a grain, a bean, and dress with citrus vinaigrette. This recipe uses avocado and orange. You could use cucumber, tomato, onion, or shredded squash – really any vegetable. For the fruit… Read more »

Citrus Salsa

This salsa is easy and quick and goes great on fish tacos, grilled fish, or with beans and rice. The daikon or jicama gives it a great crunch but is optional. Serves 6 Serving Size: ¾ cup Prep Time: 20 minutes Total Time: 20 minutes Ingredients: 4 naval oranges, peeling and white removed, chopped ½… Read more »

Black Bean Soup

This recipe uses canned beans, which can be high in sodium. Be sure to rinse well to remove over ⅓ of the sodium indicated on the label. If you want to add some spice, serve this with hot sauce on the side. Serves 6 Serving Size: 1 cup Prep Time: 20 minutes Cook Time: 10… Read more »

Mushroom Beef Tacos

This taco filling is flat out delicious. You will love it. It may sound difficult but it is really not that time consuming. You can make a double batch as it freezes really well. Serve on corn tortillas with shredded cabbage, lime wedges, and our Ginger Mango Salsa. Serves 8 Serving Size: 4 ounces (½… Read more »

Oven-Roasted Vegetables

You really don’t need a recipe for roasted vegetables, but here are some recommendations for tasty combinations. Spices may vary based on your taste or you can go au naturel with just salt. Serves (depends on amount prepared) Serving Size: approximately 1 cup (as a side) Prep Time: Depends on vegetables, approximately 15 minutes Cook… Read more »

Cod with Chimichurri Sauce

The new motto after this dish is, “Everything is better with chimichurri”! It is such a simple, yet flavorful condiment. If you are watching your salt intake, the chimichurri sauce can be prepared without any salt, while still keeping a great flavor. Most any white fish (e.g., pollock, catfish, grouper, haddock, halibut, or bass) can… Read more »

Cabbage Stir Fry

This recipe is extremely easy to prepare and makes a great side dish. If you like spice, add a Thai green chili or jalapeño. Serves 2 Serving Size: ¾ cup Prep Time: 10 minutes Cook Time: 10 minutes Total Time: 20 minutes Ingredients: 1 tablespoon olive oil 2 teaspoons cumin seeds 2 teaspoons freshly grated… Read more »

Super Tomato Soup

Here is a quick and delicious way to add a serving of vegetables to your day. Don’t try this without the sun-dried tomatoes, they are the secret to this soup. Serves 6 Serving Size: 1 cup Prep Time: 15 minutes Cook Time: 1 hour 10 minutes Total Time: 1 hour 25 minutes Ingredients: 1 tablespoon… Read more »

Mexican Salad

This salad is as beautiful as it is delicious. The recipe calls for making one large salad to serve family style. You can also make individual salads as well. The lemon juice helps keep the avocado from turning dark so you could make this a few hours ahead and keep in the refrigerator. Serves 6… Read more »

Olive Oil Deviled Eggs

Deviled eggs are a popular staple on the Southern dinner table. I have made literally hundreds of dozens over my life. The recipe I always used was the one my mother taught me as a child – mayonnaise (Duke’s of course), vinegar, yellow mustard, pepper – sometimes pickle, sprinkled with paprika. They are delicious. However,… Read more »

Ginger Mango Salsa

Make this when you have really ripe mangos. It is a great addition to spicy foods and is terrific on our Mushroom Beef Tacos. Serves 8 Serving Size: ¼ cup Prep Time: 15 minutes Total Time: 15 minutes Ingredients: 1 mango, diced 1 tablespoon grated fresh ginger 1 jalapeno, minced 2 teaspoons minced fresh mint… Read more »

Tuna Burger

Tuna makes a surprisingly delicious burger option. This recipe is a quick and easy crowd pleaser that makes dinner or lunch a breeze. Leftover patties refrigerate well and can be eaten the next day (cold or reheated) for a convenient and satisfying meal at work or home. Top your burger with your favorite garnish to… Read more »

Apple Cucumber Slaw

This recipe goes well with Salmon Burgers, or as a bed for fish or chicken. Serves 2 Serving Size: 1 cup Prep Time: 15 minutes Total Time: 15 minutes Ingredients: 1 apple, cut into matchsticks (use a sweet apple such as Red Delicious, or a tart apple such as Granny Smith) ½ English cucumber, chopped… Read more »

Honey Balsamic Glazed Salmon

  This salmon is simple and delicious. No capers? No problem. Use chopped green olives instead. Don’t be afraid to experiment. You can replace fresh rosemary with oregano, savory, tarragon, or thyme. Add more of the herbs you love to create a dish that is all your own. You can also sear the salmon and… Read more »

Olive Oil Toast

Is there anything better than toasted bread? Toast in the morning, toast at dinner, toast most anytime. How do you get your toast fix and still stay true to the Med way? Here is a simple two-step process for having your toast and eating smart. Serves: 1 Serving Size: 2 pieces Prep Time: 2 minutes… Read more »

Avocado Salad

This is a colorful and tasty salad that is especially good during summer months. It is easy to prepare and only has a few, simple ingredients. For variation, add chopped onions, black beans, and/or red pepper according to taste preference. Serves 4 Serving Size: 1 cup Prep Time: 15 minutes Cool Time: 10-20 minutes Total… Read more »

White Bean Hummus

Traditional hummus is made with chickpeas (also called garbanzo beans). This recipe uses white beans. It gives it a great mild flavor that lets the blast of lemon come through, and it’s very easy to make. Serve with carrot and/or celery sticks for a great snack or lunch.   Serves 14 Serving Size: ¼ cup… Read more »

Spaghetti Squash with Shrimp

With garlic, tomatoes and strands of spaghetti squash to twirl around your fork, this dish will surely satisfy your craving for Italian food. If you’ve never cooked a spaghetti squash, there’s nothing to fear. Once you cut lengthwise and scoop out the seeds, it goes in the oven for 40-50 minutes until fully cooked. For… Read more »

Salmon Burgers

These burgers are super easy and can be made in just a few minutes. Have your fishmonger remove the skin from the salmon to make this even easier. You can serve this as a burger on a bun with Sriracha mayonnaise (½ Sriracha and ½ mayo), or you can serve it on a bed of… Read more »